Garmin Fenix 5x Manual do Proprietário - Página 19
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Training
Aerobic Benefit
Zone
Effect
From 0.0
No benefit.
to 0.9
From 1.0
Minor benefit.
to 1.9
From 2.0
Maintains your
to 2.9
aerobic fitness.
From 3.0
Improves your
to 3.9
aerobic fitness.
Highly improves
From 4.0
your aerobic
to 4.9
fitness.
Overreaching
and potentially
5.0
harmful without
enough recovery
time.
Training effect technology is provided and supported
by Firstbeat Technologies Ltd. For more information, go
to www.firstbeattechnologies.com.
Training
Setting Up Your User Profile
You can update your gender, birth year, height, weight,
heart rate zone, and power zone settings. The device
uses this information to calculate accurate training
data.
1 Hold MENU.
2 Select Settings > User Profile.
3 Select an option.
Fitness Goals
Knowing your heart rate zones can help you measure
and improve your fitness by understanding and
applying these principles.
• Your heart rate is a good measure of exercise
intensity.
• Training in certain heart rate zones can help you
improve cardiovascular capacity and strength.
• Knowing your heart rate zones can prevent you from
overtraining and can decrease your risk of injury.
If you know your maximum heart rate, you can use
(Heart Rate Zone Calculations, page 19)
the table
to determine the best heart rate zone for your fitness
objectives.
If you do not know your maximum heart rate, use one
of the calculators available on the Internet. Some gyms
and health centers can provide a test that measures
maximum heart rate. The default maximum heart rate
is 220 minus your age.
18
About Heart Rate Zones
Anaerobic
Benefit
Many athletes use heart rate zones to measure and
increase their cardiovascular strength and improve
No benefit.
their level of fitness. A heart rate zone is a set range
of heartbeats per minute. The five commonly accepted
heart rate zones are numbered from 1 to 5 according
Minor benefit.
to increasing intensity. Generally, heart rate zones are
Maintains your
calculated based on percentages of your maximum
anaerobic
heart rate.
fitness.
Setting Your Heart Rate Zones
Improves your
The device uses your user profile information from
anaerobic
the initial setup to determine your default heart rate
fitness.
zones. You can set separate heart rate zones for sport
Highly improves
profiles, such as running, cycling, and swimming. For
your anaerobic
the most accurate calorie data during your activity, set
fitness.
your maximum heart rate. You can also set each heart
Overreaching
rate zone and enter your resting heart rate manually.
and potentially
You can manually adjust your zones on the device or
harmful without
using your Garmin Connect account.
enough recovery
1 Hold MENU.
time.
2 Select Settings > User Profile > Heart Rate.
3 Select Max. HR, and enter your maximum heart rate.
4 Select LTHR > Enter Manually, and enter your lactate
5 Select Resting HR, and enter your resting heart rate.
6 Select Zones > Based On.
7 Select an option:
8 Select a zone, and enter a value for each zone.
9 Select Add Sport Heart Rate, and select a sport
10 Repeat steps 3 through 8 to add sport heart rate
Letting the Device Set Your Heart Rate Zones
The default settings allow the device to detect your
maximum heart rate and set your heart rate zones as a
You can use the Auto Detection feature to
automatically record your maximum heart rate
during an activity
(Automatically Detecting
Performance Measurements, page 14)
threshold heart rate.
You can perform a guided test to estimate your
lactate threshold
(Lactate Threshold, page 17)
You can use the average resting heart rate based
on your user profile information, or you can set a
custom resting heart rate.
• Select BPM to view and edit the zones in beats per
minute.
• Select %Max. HR to view and edit the zones as a
percentage of your maximum heart rate.
• Select %HRR to view and edit the zones as a
percentage of your heart rate reserve (maximum
heart rate minus resting heart rate).
• Select %LTHR to view and edit the zones as a
percentage of your lactate threshold heart rate.
profile to add separate heart rate zones (optional).
zones(optional).
.
.
FĒNIX
5X
®